Backyard trampolines are no longer just for kids. A ten minute workout on a trampoline is equivalent to running one mile, only there is less effort. The increased cardio rate (aerobic exercise) supports energy use resulting in weight loss. Trampoline fitness will tone muscles if a good workout regime is followed.
Published research conducted by NASA (Exercise Training Hypotension) says that a trampoline workout has better biomechanical stimuli than running.
History
Trampolining is not just a recreational pastime. World War II pilots and navigators were trained in fitness and orientation on trampolines. Later, astronauts were trained on trampolines to develop body positioning to aid in space flight missions. Trampolining became international sport and made its way into some school fitness programs. In 2000, the Olympic Games featured airborne gymnasts.
Other Health Benefits
In addition to the aerobic and toning aspect of fitness, jumping stimulates the lymphatic system. Lymphocytes protect us from viruses and bacteria. A healthy lymphatic system eliminates “garbage” from our body and aids in the fight against cancer.
Getting Started
Trampolining is not for everyone. Like any new fitness program, consult with your doctor first. People who experience or have a propensity toward back problems must consult with their physician first.
Before purchasing a trampoline if there is a trampoline facility in your area that offers public jumping, go try it out. The experts there can provide you with some incredible yet easy moves to do in order to maximize a full body workout.
As with any exercise, stretching must come first. Once you have adequately stretched as many muscles as possible then you can try some simple trampoline exercises.
- Motorcycle: This move will stop you instantly. Your arms are out as though you are on a motorcycle, knees slightly bent and feet shoulder-width apart.
- Bounce : Begin bouncing gently then slowly take your bounce so that your feet leave the mat of the trampoline to a height you are comfortably with.
- Raising the Knee : While in a bounce, raise one knee to the hip, then keep trying until you get it above the waistline.
- Star: As you reach the comfortable height of your bounce, do a jumping jack.
- Tuck: As with #2, perform the same move only with both knees until you can attain a tuck position.
- Cross Country Ski: As you bounce, move your body as though you are cross country skiing.
- Sidestroke: Perform this as it is in swimming. As you bounce, one arm reaches up high along with the same knee. On the next bounce, raise the other arm and leg.
- Twist: Twist at the waist as you bounce.
When finished working out remember to stretch.
Safety
Always follow the manufacturers’ rules about how to set up your trampoline (preferably with netting) and how to use it. Accidents (primarily 10-14 year olds) have increased along with the sales of trampolines and it is essential to follow rules. Although you are an adult, it is still advisable to have a spotter with you.
There are safety standards for trampolines in the United States. Currently there are no Canadian regulations on the design or manufacturing of trampolines. ASTM International (formerly the American Society for Testing and Materials) has developed a standard which covers components, assembly, instructions and warnings that must accompany the sale of a trampoline.
Remember, common sense safety rules are required for all fitness activities. A trampoline used properly and sensibly will soar your fitness level to an all time high!
Visit here for more information on trampoline safety.
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